Migraine selfies are apparently a thing now. One thing is for certain, for the 37 million Americans that suffer from them, migraines are no joking matter. If you follow me on Facebook, you’ll know that I follow a more natural approach to health issues any time they’re available. My mother long knew of the triggers that effected her migraines, but never knew of foods that would help them. Do you? Keep in mind that while you and your mother may share the propensity to have migraines, your triggers may be different. Tracking your own triggers in a diary is the most helpful tool you can use. Here are my top tips of what to avoid and what to ingest.

What to Avoid

Skipping meals. While it’s true that some foods will bring on a migraine, not eating enough will also trigger a migraine, especially in women.
Tyramine. Foods that contain tyramine include aged cheeses, red wine and other alcoholic beverages, and some processed meats should be avoided. Vegan-migraine sufferers should take care not to ingest soy products including miso soup, bean curd, or tofu as well as certain beans like fava. Avocados and pineapple are also high in tyramine. For a more extensive list, check out this article from Livestrong.
Nitrates and their counterparts, nitrites. Aged and processed meats and cheeses and even vegetables have been known to contain nitrates and nitrites which have been shown to trigger migraines.
Citrus fruits. While studies have been mixed, many migraine sufferers have noted that citrus has been known to set off a migraine.

Consume in Moderation

Caffeine. If you are a migraine sufferer, drink caffeinated beverages in small quantities (less than 12 ounces a day). Drinking too much can bring on a migraine. Also, if you don’t consume it often, caffeine can help reduce a migraine due to it’s pain relieving effects.
Chocolate, nuts, and avocados. Like citrus, these three are among foods that have been long cited by migraine sufferers as triggering migraines. However, all are rich in magnesium which has been to known to help migraines and relax muscle tension. One study cited that migraines were reduced 41% with magnesium supplementation. Avocados are, however, high in tyramine, so be sure to keep watch after consuming. If you continually get a headache after eating them, it’s probably a good bet that it’s a trigger for you.
Butterbur. While this remedy has shown success in American and German studies by up to 48%, I list it here to consume in moderation as it has the potential to damage your liver.

What to Consume

Water. Getting dehydrated has been shown to trigger migraines. Be sure to get at least 6–8 glasses a day. Add lemon or a pinch of salt to get added electrolytes. Try drinking sole (pronounced so-lay) to increase hydration. Find out more about sole and how to make it.
Red meat. While aged meats are a common trigger for migraine sufferers, eating grass-fed lean beef can help prevent these excruciating headaches. Studies have shown that CoQ10 and Vitamin B2 (riboflavin), found in red meat, can prevent migraines, so much so that they’ve been endorsed by the American Academy of Neurology and the Canadian Headache Society. Riboflavin, otherwise known as vitamin B2, not only helps prevent migraines, but it also helps reduce the intensity, frequency, and duration of these headaches.
Eggs. Similar to red meat, eggs provide much needed vitamin B2 to our diets. One egg has as much as 24% of our daily needs of vitamin B2.
Dark, leafy greens. Magnesium is found in dark, leafy greens and is known to help with migraines. Not only is spinach a good source of magnesium, but this leafy green, in particular has both vitamin B2 as well as B6 and omega-3’s. All of which have been shown to help with migraines.
Cannabidiol (CBD). New studies are emerging on cannabinoids, specifically cannabinoid deficiency, playing a role in the lives of migraine sufferers. Supplementing with CBD has shown promise. I have testimonials from people whom have used both the isolate and full spectrum CBD and have had tons of success.

Do any of these help your migraines or are there triggers I didn’t list? Let me know. I’d love to hear from you.